** SATURDAY 3rd August** "DOUBLE WOD 10 am as usual & 11am Iain's B'day WOD - Happy Birthday Dude!

Big day ahead today....

10am - WOD

18 minute AMRAP

12 x Wall Ball

9 x Push Press

6 x Knees 2 Elbows 

11 am - The Main event ....."Birthday WODDAGE" for Iain! 

**Special Birthday WODDAGE for our very own Iain Couling**

This WILL be followed by CAKE! - standard! 

20 min time cap AMRAP:

increasing snatches & burpees 

Rx men 60kg women 45kg 

I will do a skills session first for snatching and beards must be worn during WOD 

*** This is what the Dude wants; so this is what the Dude Gets! **** 

We will be collecting for the British Heart Foundation 

William Wayland - "More than just a jump" Plyometrics Seminar - Sunday 4th August 11am

More than Just Jumping

Plyometrics, also known as "jump training" or "plyos" are what helps athletes cross the gap between gym and field. Originally developed by the Soviet Russians to help their athletes become more powerful and explosive. 

Often used but never really quite understood, plyometrics are often misapplied, misused and poorly planned. Learn how to apply the method from beginner to advanced. Starting from simple jumps to more advanced depth drops and bounds. Taking advantage of natural muscular responses and a little bit of neurology plyometrics can be a worthwhile addition to your training tool kit. The seminar will also aim to introduce you to some of the new approaches coaches are using in plyometric training.

Plyometrics be described as " reactive" explosive training. This type of training involves powerful muscular contractions in response to a rapid stretching of the working muscles. 

These powerful movements have an extremely high degree of central nervous system (CNS) involvement.  It is a combination of an involuntary reflex that we can manipulate, which is then followed by a fast muscular contraction. 

Be sure to book your place NOW for the Seminar at Mi-Gym.comChelmsford.

Free to members, £25 non members LIMITED availability.

Call Rachel Young on 07976 571765 for more information

WOD - Wednesday 31st July - "Bethany" By Special request from our very own Pearce family.

The Newly extended Pearce Family! 

Today's WOD comes to you via special request from our very own Simon Pearce to celebrate the birth of his new baby (so basically, if you don't like it - see him)! 

WOD:

"Bethany"

7 Rounds for Time:

36 x Sit Ups

6 x Pull Ups

24 x Kettlebell swings

10 x Burpeez

1 x Deadlift (100kg)

Finisher Skill: This weeks WOW! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Tuesday 30th July - 8pm tonight Olympic lifting; strength & conditioning

Strength/ Skill:

Push Jerk

2 x warm Up Sets

3 x Working Sets of 8, 6, 4 reps

Pre- Hab:

Shoulder stability

WOD

18 minute AMRAP

15 x Push Jerk

21 x Pull Ups

15 x push Jerks

9 x Pull Ups

15 x Push jerks

6 x Pull Ups

THEN Push Jerk Till the end of the time

Finisher Skill: This weeks WOW! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 29th July - CrossFit, Circuit HIIT, Gymnastic Skills, open gym & MUCH more

Strength/ Skill:

Squats

2 x warm up sets

3 x working sets of 8, 6 & 4 reps 

Increasing the weight after every round yet not compromising on technique or form. 

PreHab: Shoulders - Scap raises with a bar or plate

WOD

5 rounds for time

6 x Knees 2 Elbow

8 x Front Squats 

400 m run 

10 x Barbell Press ups 

12 x Kettlebells Swings 

Finisher Skill: This weeks WOW! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Sunday 28th July - Hero WOD DT BOOM!

Strength/ Skill:

Preparation for there main event

DT

This is actually a hero that I love to hate to love to hate to do ...

After being away for over two weeks I thought it only right to start as we mean to go on ....

Five rounds for time of:

12 x dead lift

9 x Hang power clean

6 x push Jerks

RX weights will be prescribed. However, as always just get it done ... It's going to be a cracker! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 27th July "Filthy Fifty" (ish)

Strength/ Skill:

Preparation for the main event ....what tools do you need to succeed; what do you need to do to make this happen? 

WOD..... "FILTHY FIFTY"

For Time:

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings

50 Walking Lunge

50 Knees to elbows

50 Push press 

50 Sit Ups

50 Wall ball 20 

50 Burpees

50 Double unders

**Scale it; just get it done**

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WID - Friday 26th July Le BOOM! The weekend starts HERE

Strength / Skill: 

Deadlifts

2 x warm up sets 

3 x working sets of 8, 6, 4 

Skill Session:

Knees 2 elbows/ toes 2 bar technique/skill session 

For Time:

10 x Kettlebell swings 

20 x Press ups

10 x Kettlebell swings

20 x Pull Ups 

10 x Kettlebell swings

20 x Box Jumps 

10 x kettlebell swings

20 x Burpees 

10 x Kettlebell Swings

20 x Wall Ball 

10 x Kettlebell Swing 

20 x Sit Ups 

10 x Kettlebell Swings

20 x Jumping Lunges

10 x Kettlebell Swings

20 x Air Squats 

10 x Kettlebell Swings 

20 x knees 2 elbows 

10 x Kettlebell Swings 

Finisher Skill: The WOW!

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 25th July - Get your Front Squat on!

Strength/skill: 

Squat progression to Front Squats 

2 x warm up sets 

3 x working sets of 8, 6, 4 reps 

Increasing the weight after each round HOWEVER, maintaining great technique. 

Record any increase in weight on the "Max" white board

For Time:

400 Run 

21, 15, 9 of

Burpees 

Kettlebell Swings 

Box Jumps 

400 Run

Finisher Skill: max strict pull ups - this weeks WOW! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 24th July - time to train like "Superman". Why? - why not!

Strength/Skill:

Push Press technique & additional preparation for the WOD

WOD: "Superman"

4 Rounds for Time

Finisher Skill: The WOW! 1 min max strict pull ups; build the strength and then add the skills ...

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Tuesday 23rd July

Strength/Skill:

Clean technique session. 

Working up to 5 x 3 Reps focus on great technique 

Master the first pull/ sweep back the knees from the floor

WOD 2 x 7 minute AMRAP's:

A:

5 x Cleans

6 x Kettlebell swings 

7 x Box Jumps 

** 3 minuets Rest **

B:

7 minutes of BURPEES! 

Record total for A and a total for B 

ADVICE: suck it up & get on with it! 

Finisher Skill: This weeks WOW! 1 minute of max strict pull ups 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 22nd July - F-WODDINGS

Strength/skill:

Squats

5 x sets 

2 x Warm up

3 x Working sets of 8, 6, 4 

WOD: Inspired by the "Daisy Palmer" workout that we did yesterday ..EPIC work from the UK team raising £220.00 

Those who could not attend carried out their own version as follows: 

As always - adapt & scale as necessary 

Yesterday's French Hero's are below:

 And finally .... This is what/who it was/is all about:

Finisher Skill: This weeks WOW! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Sunday 21st July "Daisy Palmer Trust"

Today's session has be created by our very own Seb as a special workout to raise money for Daisy Palmer. 

Have FUN and let's raise some money! 

 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 20th July Turn on your "Beast Mode" - results based fitness; simples

Strength/skill:

Squats

5x5 sets of squats timed at 8 second descent phase and 2 second ascent phase at 50% max.

WOD:

5 rounds for time (3 minute time cap per round)

Recover between each round

count actual time per round

5 x burpee

10 x kb swings 16/20

15 x russian twists with same weight kb

Then...

5 rounds for time (no time cap or recovery)

5 burpee

5 clean and jerk right arm

5 clean and jerk left arm

15 ab mat sit ups

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Friday 19th July - "Le BOOM, it's Le Weekend".

Strength/skill:

Deadlifts 

3 x working sets 5 reps @ 60%

3 x 6 Reps banded KB swings between each working set 

12 minute AMRAP:

10 x Kettlebell Press Ups 

5 x Alt. arm KB Rows (10 in total) 

10 x KB Falmers Walk 

5 x SDHP 

10 x KB Swings 

*** DON'T LET GO OF THE BELL ****

Finisher Skill: The WOW! "Le BOOM"! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 18th July

Strength/Skill:

Strict Press

3 x working sets 5 reps @ 60%

EMOM:

5 x Strict Pull Ups

5 x Ring Dips

For Time:

200 Run 

10 x Press Ups

200 Run

10 x Box Jumps

200 Run

10 x Toes 2 Bar

200 Run

10 x Burpees

200 Run

10 x Russian Twists

Finisher Skill: 2 min Max Double unders 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 17th July

Strength/skill:

Squats

3 x working sets 5 reps @ 60%

(Tempo work)

EMOM:

6 x GTOH

6 x Strict Pull Ups

WOD:

15 minute AMRAP

25 x Burpees Check in

5 x toes 2 bar 

10 x Hand Release Press Ups

15 x Wall Ball

Finisher Skill: This weeks WOW! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 15th July

Kettlebell FEST! 

Strength/Skills:

Turkish Get up & kettlebell technique session.  

WOD:

3 Rounds 

15 x Kettlebell snatch Right arm

15 x Sit Ups

15 x Kettlebell Snatch left arm 

15 x Knees 2 elbows

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 13th July

AMRAP

4 * 45 seconds on, 15 seconds recovery:

Calorie row

KB swings

Toes through rings

Push ups

OHWL

Wall ball

Box jumps

(28 minutes total)

Will be a HIIT style circuit and you will move round each exercise to create a round.

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Friday 12th July BOOM WEEKEND!

(Not relevant at all - but who cares)!

Strength/Skill:

Back Squats - OHS technique. 

PreHab Focus: Shoulders 

5 Rounds for Time

6 x K 2 E

8 x Thrusters 

10 x Bar Hop Burpees 

12 x KB Swings

5 Rounds for total time 

Finisher Skill: 2 min Max Double unders 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 11th July

Strength/Skill:

Clean & Jerk technique 

EMOM:

Clean & Jerk 

1 on minute one 

2 on minute two

Etc etc to failure 

For Time:

200 Run 

40 Burpees

200 Run

30 x GTOH

200 Run

20 x Wall Ball 

200 Run

10 x Knees 2 Elbows

200 Run

1 x Wall Climb 

Finisher Skill: 2 min Max Double unders 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 10th July

Strength/Skill:

Front Squat - Progression to OHS

Warm up to 3 x 5 working sets

PreHab Focus: Shoulders Banded Squats

EMOM

6 x Press up

6 x rolling Burpees

5 Rounds for total time 

6 x Front Squat @ 50%

8 x KB Swings

10 x Farmers Walk 

12 x Wall Ball

Record total time

Finisher Skill: 2 min Max Double unders 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8